Download Nutrition and Your Health

Nutrition and Your Health
Guidelines
Healthy Living
Dietary Guidelines for Americans
 Set
of recommendations for
healthful eating & active living.
 Set up by USDA (United States
Dept. of Agriculture)
 Known as ABC’s of good health.
“A”im for Fitness




Aim for a healthy weight.
Have a health care professional help to
determine a goal.
Make a plan for achieving this goal.
By physically active each day with at least 60
minutes of moderate activity.
“B”uild a Healthy Base:





Based on the food guide pyramid.
Eat the recommended # of servings daily.
Eat mostly grains.
Eat a variety of fruits & vegetables daily. (5-aday)
Cook and handle foods carefully to reduce
your risk of illness.
“C”hoose sensibly.




Choose low in saturated fat and cholesterol
Choose moderate in total fat.
Choose beverages and food to cut back on intake of
sugar.
Choose and prepare foods with less salt.
–
–
–
Use herbs & spices in place of salt.
Taste food before salting.
Choose more fruits & vegetables.
Food Guide Pyramid



Shaped like a pyramid.
Base of the pyramid contains foods that we should get
the most servings from.
The peak of the pyramid is the fats, oils, and sweets and
is not a food group and these products should be
consumed sparingly.
Percentages of Nutrients
Proteins
Fats
Carbohydrates
Proteins 10%
Fats 30% or less
Carbohydrates 60%
Three Primary Elements
Variety – Choose from a wide variety of
foods within the pyramid.
 Moderation – No matter what you eat, do
so in moderation.
 Balance – It is important to balance your
meals with the proper number of servings
for the Food Guide Pyramid.

Meal Planning

Eat Breakfast!!
–
Your body uses energy while sleeping. Breakfast replaces
this energy, improves mental & physical performance and
reduces fatigue.
 Choose snacks carefully
 Empty calories: Lots of calories but few nutrients. (candy,
chips, pop)
 Nutrient Dense: High in nutrients but low in fat, sugar, and
salt. (fruits, vegetables)
 Healthy Eating out Options
 Choose grilled, baked, or broiled.
 Don’t Super-Size!!
Nutrition Facts Panel
 Ingredients are listed by weight in descending order.
– Shoppers will easily see what makes up the
ingredients.
 Additives – substances intentionally added to produce a
desired effect.
 Less – 25% less of a nutrient or calorie.
 High, Rich in, or Excellent Source of: 20% of Daily
Value for a vitamin, mineral, protein, or fiber.
Problems with Food



Food intolerance – experience a negative
reaction caused by metabolism. (Gas,
heartburn, nausea, etc.)
Food Allergy – Body’s immune system reacts.
Can be mild to severe to deadly.
Food-born illness – Food poisoning. Caused
by eating foods contaminated with a pathogen.
Food Safety



Foods can be contaminated by an infected person or
an animal that is used for food which harbors
disease organisms.
Pasteurization is a method of using heat to destroy
or slow the growth of pathogens.
Cross-Contamination: spreading of bacteria from
one food to another.
–
–
–
–
Clean: wash hands, utensils, etc.
Separate: Keep food separate in preparation
Cook: bring to a temp. that kills pathogens.
Chill: Refrigerate perishables and leftovers immediately.